During your weight-loss journey, you would likely experience a period when your weight-loss goal can hit a major roadblock and progress appears to have come to a complete stop. Weeks can go by without any changes on the scale, and it can become very disappointing. Those of us who have gone through weight-gain weight-loss cycle can attest to the downright frustration that comes with it. However, with some planning and determination your weight loss goal can be achieved.
Here are 3 mistakes that can sabotage your weight loss goals
1) Consuming more calories than you think you are.
Some foods can be loaded with incredible amount of calories – far more than you think you have on your dinner plate. For example, while you may think that you are eating a light and healthy bowl of salad, the dressing, cheese, chicken or bacon bits can pack some unexpected large amount of calories. One undeniable benefit of some popular diet systems is the coaching and support provided about what a typical serving is, and most importantly, you need to determine the perfect portion-controlled sizes for you. By underestimating the amount of calories you consume at each meal and snack, the overall daily consumption can quickly add up, leading to fitness challenges and overall weight-loss difficulty. Consuming more calories that you burn on a daily basis makes your battle an uphill one.
2) Eating few large meals instead of several small meals throughout the day.
When it comes to eating, many people are still generally accustomed to the idea of “three square meals” per day. However, some experts claim that several small meals and snacks throughout the day is better for weight loss than the traditional 2-3 large meals per day. Many nutritionists and dietitians recommend consuming about 5-6 small meals daily helps to increase energy levels and decreases appetite. They argue that spreading out your food into five or six small meals and feeding your body at regular intervals can send signals to your body that it doesn’t have to store calories.
In addition, the body is more efficient at breaking down and digesting small amount of food at a time. Your body is continuously active, burning the small caloric intake, thereby increasing your BMR (baseline metabolic rate). As well, frequent small meals help to stabilize your blood sugar levels. Maintaining a stable blood sugar also help you control cravings and reduces the chances of overeating during a particular meal or snack time.
3) Overdependence on liquid meal replacement, shakes, and store-bought smoothies.
The increase in popularity of a wide variety of the so-called “healthy” diet shakes, protein mix, and weight loss smoothies, had led many to believe that they are actually low in calories and hence, the best way to shed the pounds. However, while there are good quality low-calorie meal replacement drinks, many others are loaded with fructose and corn syrup, leading to massive amount of sugar per serving. This excess sugar usually lead to an instant boost in energy followed by a huge crash due to the release of insulin to control the sudden spike in blood glucose level.
Additionally, many weight loss shakes contains little or no fiber. Dietary fiber are incredibly important and can become your best ally while you are on a diet. Since fiber increase the bulk of the food you eat, you actually feel full without consuming large amount of calories or sugar and also reduces the amount of insulin released in your system after you eat. When you have fruits, it is better to eat the whole fruits rather than buying the smoothies at your local grocery store. If you must have smoothies, it is much better to make you own with whole fruits, including the skin, pulp, and in certain cases, the seeds. This the only way you can be sure that you are getting not only enough fibers, but also the complete nutrients contained in the fruits.
Finally, the amount of calories packed into a typical shake or smoothie can be much more than the same size of the real food. For example, a 20 ounce fruit smoothie might have around 700 calories, and still leave you hungry whereas consuming a 700 calories worth of fresh fruit and vegetables will keep you full for the next few hours.
By avoiding these few mistakes, your weight loss goal can become easy and the journey much more enjoyable.
If you have experienced any weight loss challenges that you would like to share, please use the comment section below.